Old Skool

Wednesday, July 23rd

This one is from crossfit.com's July 2004 archive. Consider yesterday's metcon a warm-up.

For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
Run 800m

Post time to comments.

News, Articles, Links, Etc.
Wikipedia entries for "epic"

Work the Jerk

Tuesday 080721

Push jerk 3-3-3-3-3 reps

The image “http://www.biofitness.com/demo40.gif” cannot be displayed, because it contains errors.

But, as you should all know by now, the fun doesn't end there! Following today's strength work, we'll top off with this little metcon --

One round for time:

100 Squats
Run 800m
100 Squats

C'mon, it's only one round...how bad can it be?

Post loads and time to comments.

Articles:
7 Painless Ways to Stay Healthy In The Office
Mirrors Don't Lie. Mislead? Oh, Yes.
Men Are From Mars (I knew it!)
Are You Too Old To Exercise?
The Difference between Bodybuilding and Lifting Weights:
Most people are on a constant search for the path of least resistance. A drug, a supplement, a "breakthrough technique" a new machine, a shortcut in exercise form - anything and everything they think will help them reach their goals with less effort and in less time. This is typical human nature. Unfortunately, this is also faulty thinking and you will NEVER become a champion with this type of attitude.

Monday, July 21st

Squat - Work up to a new 3RM

Afterward, 3 rounds:

Sumo deadlift high pull, 75lbs (50lbs women), max reps in 1 min.
Double-unders, 1 min. (The sub for double-unders is...double-unders! But if you really can't do them, box jumps are okay)
Rest 1 min.

News, Articles, Links, Etc.
Yesterday the CF Affiliate Blog linked to our Mission Statement. In the words of Johnny Rotten, "We mean it, maaaaaan."
Feel Better for Ten Bucks (T-nation.com, let those with delicate sensibilities beware)
"The limits of the human body have yet to be discovered":

(via CrossFit Central Santa Cruz)

Tabata Something Else

Saturday 087019

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

You are Not a (Wo)Man, You are Dynamite!

Friday, July 18th

Power Snatch 3-3-3-3-3-3-3

Afterward:

3 rounds:
Max rep dumbbell thrusters, 1 min.
Max rep sit-ups, 1 min.
Rest, 1 min.

(Teams of two. Team with top combined score does not have to do 25 remedial push-ups apres workout.)

News, Articles, Links, Etc.
Fatigue is All in the Mind (poweringmuscles.com via crossfitnyc.com)
The Diaphragm Plunger (CrossFitSF again via CrossFitNYC [Sorry to bite your rhymes, Allison B., but what can I say? You come up with the good stuff.])
Ecce Homo, pg. 90, "Why I am a Destiny" (The Nietzsche Channel)

Push It

Thursday, July 17th

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Man, I can hear the gnashing teeth already--I'd bet that ring dips are our athletes' least favorite exercise. Here, enjoy the old-skool stylings of Salt 'n Pepa, and try not to think about it:



Post time to comments. And while you're at it, post your other least favorite exercises (so we know what to program extra often).

Core of Molten Iron

Wednesday, July 16th

"Leviathan"

For time:
10 barbell roll-outs
2 burpees
10 barbell roll-outs
4 burpees
10 barbell roll-outs
6 burpees
10 barbell roll-outs
8 burpees
10 barbell roll-outs
10 burpees
10 barbell roll-outs
12 burpees
10 barbell roll-outs
14 burpees
10 barbell roll-outs
16 burpees
10 barbell roll-outs
18 burpees
10 barbell roll-outs
20 burpees

Compare to 080424. Post time to comments.

News, Articles, Links, Etc.
Math is hard, but the Zone is easy:


YOU are an ATHLETE...

...even if you don't know it yet. So why not train like one? The functional requirements of Olympians, grandmas, and everyone in between differ only in degree, not in kind: everyone should be able to run, or jump, or pick something heavy up off the ground and put it overhead. To that end, CROSSFIT combines weightlifting, basic gymnastics, and high-intensity interval training into short, constantly-varied workouts that will transform both how people perceive you and how you perceive yourself.

Though capable of crushing the fittest of the fit, CROSSFIT is completely scalable, so that anyone, regardless of ability, can jump right in. It's simply a blast. More importantly, it works.

YOU ARE AN ATHLETE--but don't take our word for it. Let us help you find out for yourself.

Getting Started

Your first three classes are free. Yes, three. Yes, free. Email us for details.

Pioneer Valley CrossFitters

CrossFit Resources

Legal Stuff


Disclaimer

Web This Blog




© 2007 Pioneer Valley CrossFit - Because Your Waistline Is Not in Recesssion